9/11/13 WOD

“If there is no struggle, there is no progress.”

Frederick Douglass

We are now midway through testing week. Over the past couple of months we have been working extremely hard to become stronger and faster. Whether you are following the programming strictly, or adding the weight you feel comfortable with, there is always a struggle. You are battling the weight that is viciously attacking your muscles. You are mentally pulling yourself through some intense conditioning. You are pushing yourself harder every day. All so that you can be better than the day before. Progression is the result of the struggle. Progression is what drives you! I want to know how everyone is doing so far. Have you improved? Are your numbers the same? Are they worse? No matter what your answer is, I’m proud of you all for exhibiting the drive and determination I see every day. Keep up the hard work!


In tribute to the men, women, and children who lost their lives in the tragedies of 9/11, this is an optional WOD for those who would like to substitute today’s conditioning. You can make it up on any other day of this week.

“Never Forget”

Run 2,606m (# lost at the World Trade Center) (1.6 miles)

40 box jump 30″/24″ (# lost on United flight 93)

59 pwr cleans 95/65 (# lost on American flight 77)

125 sit-ups (# of those we lost at the Pentagon)

60 shoulder to overhead 95/65 (# lost on United flight 175)

87 push-ups (# lost on American flight 11)


A. 15 minutes to establish a 1RM Deadlift

B. complete 32 intervals of 20 sec of work followed by 10 sec of rest where the first 8 intervals are cal row. The second 8 intervals are push-ups, the third 8 intervals are sit-ups and finally the last 8 intervals are squats. Only 10 sec rest between exercises.

A. Snatch Warm-up

3 reps each of:
Down & ups
High hang high pulls
High hang muscle snatch
Snatch balance
Sotts press
Duck walk- 3 steps forward/ 3 steps back
High hang snatch

B. 20 minutes to establish a 1RM Snatch (power or squat is acceptable)

C. 2k Row For Time

Compare to 061213 here

ATTENTION- New yoga time this Thursday at 6am.  We are trying to find a time when people would take advantage of a great class, be sure to take advantage of it!



Posted on: September 10, 2013admin

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